IMMUNE BOOSTING FOODS

Let’s start with this……What basically is an immune system? Well, this is your in-built body defense system, kind of like windows antivirus only that now tis on is located in your body.

Often enough ,we hear stories about how we are supposed to eat food that enables us to boost this ‘shield’ in our bodies so as to ensure maximum protection, kind of like what Dettol promises us. But the real question is , what are the immune boosting foods? In today’s segment, we’ll be both learning what types of food work to the advantage of our immune system and what counter its effective functioning as well as how to effectively include these foods into our day-to-day diets and regimens.

From your biology class back in highschool, your learnt that one of the benefits you got from benefits you got from breast feeding is antibodies. This are the building blocks of your immune system seeing the are the soldiers who aid in fighting disease causing micro-organisms or what we popularly refer to as germs. Over time we find that we get to come across different types of viruses that might be a little bit too much for our antibodies thus needing the support of diet supplemented antibodies. This is where I come in, your knight in shining amour ready to arm you with the appropriate foods for this task so sit back, grab a pen and note book and read on because I promise you hunny after this, you will be a nutritionist! A self-trained one for free.

A healthy, balanced diet plays a vital role in staying well. From prior research, it clear that some items are recurring in this list which are : citrus fruits, veggies, some spices and herbs, some seeds and lastly green tea. We shall be going through this one by one.

1: CITRUS FRUITS.

What do you understand by the term citrus? This are fruits that more or less have a sour/tangy taste and are really high in vitamin C. They’re good since vitamin C helps in production of white blood cells which are key in fighting infections. Almost all, if not all citrus fruits are in vitamin C and some good examples include: grapefruit, oranges, tangerines, lemons and limes. Because your body does not produce or store vitamin C, you need a good dose of it in order for you to lead an immunity balanced life. If you opt for supplements, avoid taking more than 2,000 mg a day but I would highly recommend going the fruit route rather than the supplement way.

Example of a citrus fruits fruit bowl.

2: BELL PEPPERS/ CAPSICUM.

Did you know that an ounce of red bell peppers contains almost 3 times as much vitamin c as an orange. They are also a good source of beta carotene. Besides boosting your vitamin C which is crucial to the well being of your immune system, beta carotene which the body converts to vitamin A helps keep your eyes and skin healthy.

An example of how to incorporate bell peppers in your diet.

3:DARK CHOCOLATE.

Strange right? This contains an antioxidant known as theobromine which helps to boost the immune system by protecting the body’s cells from free radicals. Free radicals? I know that’s the question probably going through your head. Well, these are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease. Despite its potentially advantageous benefits, chocolate needs to be consumed in moderation as it is high in calories and saturated fat.

4: SWEET POTATOES.

Just like bell peppers, these are rich in beta carotene which gives the potatoes the orange color. Beta carotene which the body converts to vitamin A helps keep your eyes and skin healthy and also protects it from damage against the ultra violet sun rays. Kind of like sunscreen but now manufactured in the body.

Example of a grilled sweet potato as one way of cooking it to fir your dietary needs.

5: OILY FISH.

Salmon, tuna among other oily fish are a good source of omega 3 fatty acids. This are very key in preventing immune system attacks as well as boosting your immune system due to the naturally occurring fatty acids in the fish.

Example of fish fillet curry which is a oily fish.

6: SPINACH / GREEN LEAFY VEGETABLES.

From a long time ago, we’ve always been told about the immense benefits of veggies, be it broccoli, cabbage or any type of green leafy vegetable and upon embarking on thorough research, I found that this is true.

These, like any other green leafy vegetable contain a tone of essential nutrients ad anti-oxidants e.g.: flavonoids, carotenoids, vitamin C and vitamin E which help support the immune system. The above also help in prevention of common colds.

Example of a smoothie made from spinach, fruits and other veggies

7: GINGER.

A common house hold spice used in preparation of meals and drinks, ginger has anti-inflammatory and antioxidative properties.

8: GARLIC.

Garlic is a common home remedy for the prevention of colds and other illnesses.

9: GREEN TEA.

Originally from china, green tea contains a small amount of caffein so people can enjoy it as an alternative to black tea or coffee as it helps strengthen the immune system. It contains flavonoids which may reduce the risk of colds.

10: KEFIR.

This is a fermented drink, kind of like yogurt that contains ‘live cultures’ of bacteria that are beneficial for your health. It helps in : fighting bacteria, reducing inflammation and increasing antioxidant activity. To add to this, yogurt also goes a long way in working as kefir does.

11: SUNFLOWER SEEDS, ALMONDS AND OTHER SEEDS.

Sunflower seeds make and additionally tasty to salads and fruit bowls. Not only are they tasty, but also very rich in vitamin E an antioxidant which helps in fighting free radicals which damage cells.

Almonds are a good source of vitamin E also and also contain magnesium and fiber. A handful each day goes a long way in boosting your immune system.

DESPITE THE FACT THAT WE ARE DOING ALL THESE TO BENEFIT OUR IMMUNE SYSTEM, SOME OF THESE ACTIVITIES WE CARRY OUT AS OUR DAILY ROUTINE BOTH CONCSCIUOSLY AND UN CONSCIOUSLY DAMAGE OUR IMMUNE SYSTEM TOA GREAT LENGTH:

Smoking.

Lack of exercise.

Obesity.

Lack of enough sleep.

Stress.

Improper oral and body hygiene.

Having covered all this, try and enjoy your life and especially food journey while trying to keep healthy. That said, it is important to remember that the immune system is complex. Eating a healthy, balanced diet, exercising and avoid smoking will go a long way in helping it fight diseases.

DISCLAIMER: I AM NOT A PROFESSIONALLY TRAINED DOCTOR/ NUTRITIONIST BUT MY WORK IS AUTHENTIC AND BASED ON BROAD REASERCH AND FACTS. HOWEVER, THE THINGS MENTIONED ABOVE HAVE BEEN SCIENTIFICALLY PROVEN TO HELP IN BOOSTING THE IMMUNE SYSTEM.

That’s it for this segment hunnies, don’t forget to hit that subscribe button in order to get notified every time a new blog post or recipe goes up. Until next time remember to keep warm, stay a happy and remember life is too short to eat boring food!

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My regards and love

Roy Rolland.